This page provides details on a wide range of biceps exercises. Biceps are the muscles running down the front of the arm from the shoulder to the elbow. These muscles are used to help pull a hand & arm back. In contrast, the triceps muscles run down the back of the arm from the shoulder to the elbow. There are many exercises that focus on a combination of muscles that include the biceps. However, we have only listed below those strength training exercises that provide a heavy emphasis on the biceps muscles. Many of these biceps exercises can be done with dumbbells, barbells, kettlebells, cable machines, etc.

Martial artists work on their biceps strength in order to generate stronger punches (esp. biceps "influenced" punches like the hook punch & uppercut). The biceps are also used extensively in grappling techniques because they help to pull an opponent towards you (versus the triceps which helps to push an opponent away). Martial artists usually work on strength and endurance in order to throw multiple strikes versus focusing on only building a large biceps muscle. Therefore, they often do multiple repetitions with a medium weight versus only few reps with a maximum weight. Martial artists also focus on strengthening their triceps because it works synergistically with the biceps muscle.

Before any biceps exercise, martial artists should stretch their biceps. All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Strength Training section.

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All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.